Healthy Back-to-School Checklist 

For Parents: 

         1. Create a Family Schedule: 

• Plan consistent meal times, homework sessions, and family activities.  

• Use a family calendar to keep track of everyone’s commitments.
  2. Promote Healthy Eating: 

• Pack nutritious lunches and snacks for your children. Refer to the Academy of Nutrition and Dietetics for ideas.

• Encourage your kids to try new fruits and vegetables.
  3. Foster an Active Lifestyle: 

• Participate in family exercise routines, like an evening walk after dinner, or Saturday morning Zumba/Yoga!

• Explore our Stronger Texas fitness and nutrition classes together, suitable for all fitness levels and offered in a variety of formats such as Mixxed fit, Zumba, Kickboxing, Yoga, Pilates and more!
  4. Encourage Open Communication: 

• Discuss any school-related stress or concerns with your children, and make time to share highs/lows with each other at the end of the day.

• Take advantage of our free virtual confidential telehealth coaching services for guidance, customized health support, and accountability. 

For Students: 

1. Set a Consistent Sleep Schedule: 

• Aim for 8-10 hours of sleep each night. The American Academy of Pediatrics highlights the importance of sleep for students. Consistently getting the right amount of rest will help ensure the back-to-school process goes smoothly and help improve overall back-to-school health and wellness as sleep also affects the immune system. 

• Additionally, screens should be avoided at least an hour before bedtime.
  2. Eat a Balanced Diet: 

• Start the day with a healthy breakfast. 

• Choose snacks that provide energy and nutrients, like fruits, nuts, and yogurt.
  3. Stay Active: 

• Participate in school sports or after-school activities. 

• Students can join their families by participating in our Stronger Texas virtual classes to stay fit and have fun!
  4. Manage Time Effectively: 

• Use a planner or family calendar to keep track of assignments, activities, and any appointments.

• Break down tasks into manageable steps to avoid feeling overwhelmed.

For Educators: 

          1. Establish a Sleep Routine: 

• Aim for 7-9 hours of sleep each night, as recommended by the National Sleep Foundation. 

• Maintain a consistent bedtime and wake-up time, even on weekends.
  2. Meal Prep for the Week:

• Prepare balanced meals and snacks to fuel your day. The USDA’s MyPlate provides great guidelines for balanced nutrition. 

• Include a variety of fruits, vegetables, whole grains, and lean proteins.
  3. Incorporate Physical Activity:

• Take short breaks to stretch or walk between classes.  

• Join our Stronger Texas virtual fitness classes like yoga, Zumba, or Pilates to stay active
  4. Manage Stress: 

• Practice mindfulness or meditation daily. The American Psychological Association offers tips on managing stress.  

• Utilize our free virtual confidential telehealth coaching services available in English and Spanish for additional health support and accountability and chronic disease prevention and management.